Are you ready to shake up your daily routine and rediscover the joy of movement?
Whether you want to shed a few pounds, lift your spirits, or simply add some fun to your life, the “Get Moving Challenge” is the perfect starting point.
Getting Started
Imagine transforming just a few minutes of your day into a journey of health and happiness—it’s easier than you think!
Join me, as we explore how small steps can lead to significant changes and uncover how making movement a regular part of your life can unlock a world of benefits.
Whether you’re an active enthusiast or someone needing a little extra motivation, this challenge has something for you.
Even if you are fully committed couch potato- I’ve got you covered, so please join in.
Here’s a secret- I HATE to exercise.
- Thrown out of ballet class at 7 yrs old- instructor said I was disrupting her class.
- Failed every single physical fitness test in Gym.
- I could never get my feet to cooperate in Aerobics.
- Much happier with my dolls and books.
- The only exception was horseback riding. I did love that.
During our recent trip to Hawaii, I found fitness hooping, paddleboarding and snorkeling to be a fun reminder of how important it is to enjoy being physically active.
This is a really big deal for me. I have had to work long and hard to find something that I like that involves getting me out off my butt and moving.
Let’s reconnect with our playful side and make time for movement, whether indoors or out.
And remember, this is your journey…
What does FUN look and feel like for you?
Took me MANY years, but I finally found the joy in being active.
And I want to help you find it too!
Not Convinced?—Getting to YES!
I know it’s hot outside, or rainy or inconvenient or you’ve just got too many other things on your plate.
Trust me, I invented more legitimate excuses than I can list or even remember.
I turned being wallflower during gym class into an art form.
But honestly, you can do this from the couch if need be.
Let’s embark on this journey together!
Preparing for the Challenge
Today, consider which activity excites you: dancing, skating, paddling, gardening, hooping, or something else?
Starting tomorrow, yeah, you read that right, you don’t have to even do anything today except write down 3 things that you like and that get you off the couch or up from your desk.
Need more accountability? Like or comment on social media.
Track Your Progress- Grab Your FREE PDF Tracking Sheet.
Tomorrow, we’ll begin with just one minute of movement a day, gradually increasing to 30 minutes by the end of the month.
It doesn’t get much simpler than this!
Get Moving Challenge – Advanced Version for Active Folks
For those who are already active, you’ll want to do this too!
Your challenge is to try something new.
If you’re a runner or gym-goer, consider incorporating something you’re not currently doing, like wall Pilates, Zumba, or extra stretching.
I’m feeling sore from paddling yesterday, so I’m setting my Challenge Goal to include more stretching with wall Pilates.
What will yours be?
Need Inspiration?
5 Fun Ideas to Get Moving
Biking: Go for a bike ride around your neighborhood or find a scenic bike path. It’s a fun way to get your heart rate up and enjoy the outdoors.
If you prefer the idea of inside biking instead but just don’t have the room for a stationary bike consider one of these:
- Sunny Pedal Bike- Mini Exercise Under Desk Cycle Bike
- Cubi Total Body Seated Elliptical
- Free Pedal Bike Online Classes
Chair Yoga: Gentle stretches and poses that can be done while seated. It’s great for flexibility and relaxation.
Dancing: Turn up your favorite music and dance around your living room. It’s a great cardio workout and boosts your mood. Here’s one of my favorites to get you motivated and off the couch.
- Body Grove Dance Video DVD
- Chair Dance DVD
Fitness Hooping: Grab a fitness hoop and dance around. No need for fancy tricks, unless that brings you joy. Hooping is a playful way to strengthen your core and improve coordination. It’s my happy place. I used to make these but the piping has gotten expensive and the prices on the pre-made ones are super reasonable.
- Beginner Weighted Fitness Hoop
- Hoopnotica Starter Kit– Hoop & Video – this was my starter set
- Beginner Fitness Hooping DVD’s
- Detachable Weighted Fitness Hoop
- Arm/Shoulder Fitness Hoops
- Hoopnotica Travel Fitness Hoop– this is the one in my pictures
Gardening: Spend time in your garden planting, weeding, and watering. Gardening can be surprisingly physical and very rewarding.
Plus, getting your hands in the dirt is a great way to nourish your microbiome. And the benefit of homegrown fruits and veggies is an added bonus.
These activities cater to different levels of mobility and fitness, ensuring there’s something fun and engaging for everyone.
Get Moving Challenge Day #1– Pick Your Activity
So, are you ready to get started?
Today’s challenge is to find something you enjoy that gets you moving for at least 1 minute more than you usually do.
Or, if you are already active, this is a NEW activity- challenge yourself by picking something out of your comfort zone.
If you’re brave, post a picture of you doing this activity. If not, comment on what you decided to do. If that’s too hard, like the post so I know you’re here.
Get Moving Challenge Day #2– Do Something Today
Did you do it, or are you still thinking about it?
If you did, today’s challenge is to do it again for 2 minutes.
Still easy, right?
If you didn’t do it, what’s holding you back?
Try something today. Again, post a picture, comment, or like the post to show you’re here.
Get Moving Challenge Day #3– Gift Yourself 3 Minutes
Today’s challenge is to increase your activity by 3 minutes more than you usually do.
Whether you’re doing it from the couch or have made it outside, let’s keep moving!
Need some motivation to get you off the couch?
Need Motivation: 5 Benefits of Movement
- Improves Cardiovascular Health: Regular movement strengthens the heart, improves circulation, and reduces the risk of heart disease.
- Boosts Mental Health: Physical activity releases endorphins, which can help reduce stress, anxiety, and depression, and improve overall mood.
- Enhances Flexibility: Activities that involve stretching or range-of-motion exercises improve flexibility and reduce the risk of injury.
- Supports Weight Management: Regular movement helps burn calories and maintain a healthy weight.
- Strengthens Muscles and Bones: Weight-bearing and resistance exercises build muscle strength and bone density, reducing the risk of osteoporosis.
Get Moving Challenge Day #4– Share Your Progress
How’s it going?
Ready to bump it up to 4 minutes?
Share a picture, comment, or like the post to show you’re here.
Get Moving Challenge Day #5– Awesome Sauce- You are in MOTION!
Today’s goal is 5 minutes.
Some of you might be doing much more, and some might need to stay at 5 minutes for a few more days.
Remember, 5 minutes a day adds up to 35 minutes a week, which is way better than doing nothing.
Creating new habits takes time.
Get Moving Challenge Day #6– Checking in?
Day 6 Goal: 6 minutes. You got this. I’m proud of you! More importantly, how do YOU feel and are YOU proud of yourself.
Small consistent changes lead to big results.
Need suggestions for tracking your progress?
5 Ways to Track Progress
Activity Log: Maintain a daily journal where you record the type and duration of your activity. Include any notes on how you felt or any challenges you faced.
Fitness Apps: Use a fitness tracking app to log your workouts, monitor your progress, and set goals. Many apps offer features like step counting, calorie tracking, and workout logs.
Wearable Devices: Invest in a fitness tracker or smartwatch that monitors your activity levels, heart rate, and calories burned. These devices often sync with apps to provide detailed insights.
Progress Photos: Take regular photos of yourself to visually track changes in your body over time.
- Use consistent lighting and angles for the best comparison.
- Also, wear the same clothing and take the picture in the same location.
Measurement Tracking: Record measurements of key body parts (e.g., waist, hips, arms) to monitor changes in size and shape. Or just simply pay attention to the way your clothes are fitting.
Get Moving Challenge Day #7– Celebrate!
You Just Completed Week One. Congratulations!
Wahoo! After your 7 minutes today, you’ll have completed the first week of the challenge.
You’re halfway to creating a new habit.
Watch for the Get Moving Challenge- Week 2 Guide
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